I’m always fatigued and struggle with migraines. Any suggestions from people that have improved their nightly deep sleep?

Note: I have IBS and the long gaps awake are normally…. Well you can figure it out.

  • MollyPW@alien.topBEnglish
    1·
    10 months ago

    Try to go to bed at more consistent times (unless this is because of work reasons); your schedule is all over the place.

  • OphioukhosUnbound@alien.topBEnglish
    1·
    10 months ago

    We have very different sleep. For me: I get about 1/8 deep and almost always exclusive to the first half of the night. (Apple tracked sleep pattern that seems common anecdotally; I haven’t checked if a general sleep pattern in studies.)

    Only thing I’ve noticed that increases deep sleep reliably so far has been, and I apologize if this feels rude, but it is relevant, is having had sex directly before. (Which is a great reason for it! :)

    That said, as you can see, you’ve got much more atypical sleep.

    Not an expert here. But I’d try recording yourself and seeing what’s going on at night. (I know there are audio apps for this, maybe video as well.)

    If you can rule out snoring or not breathing (blood oxygen readings may help there) you can start looking at things like what you are, ambient noise, etc.

    There are also drugs that help with sleep maintenance vs offset. And I know of at least one that purportedly doesn’t disrupt deep sleep. (A common problem with sleep drugs is they also disrupt sleep itself; but there do seem to be a few good ones out there.)

    • Dry_Badger_Chef@alien.topBEnglish
      1·
      10 months ago

      There it is. As I’ve gotten older, even 2 beers will fuck up my sleep schedule, which then spirals into sometimes weeks of 5-6 hours of sleep, which turns into required naps, which makes it worse.

      I still occasionally drink, but I have to limit it or start drinking at like noon, which probably also isn’t a healthy habit.

      • randompersonx@alien.topBEnglish
        1·
        10 months ago

        While I don’t have any data on this, just thinking back on my own experience from youth to today as a 41 year old man… I don’t think adults handle recovery from alcohol worse than 21 year olds… I think we are just more aware of the consequences of the alcohol and weigh the value of the alcohol lower.

        When I was in my 20s, I used to occasionally drink to the point of having a hangover or even puking… fairly regularly I’d have a few drinks in the evening.

        My sleep quality was terrible back then, but I didn’t know why or that some people don’t live life that way… in my 40s, with sleep trackers etc I can see exactly what alcohol does and have experienced life with several consecutive months of no alcohol.

  • oldferg@alien.topBEnglish
    1·
    10 months ago

    A contour pillow. You pay more but I stopped all my tight neck and shoulder muscles with one. This could be creating tension up your neck and inducing the headaches. Water but not too much. Also a regular sleep routine. You can set it on your phone and watch.

  • SEANOKANA@alien.topBEnglish
    1·
    10 months ago

    Autosleep has helped a lot.

    I noticed a major difference with 7 hours of sleep, very dark room, no noises, no emitting lights.

    Chamomile tea before and after hot shower can help.

    Drink lots of water in the day, get some good physical activity in and don’t eat too late…

  • mime454@alien.topBEnglish
    1·
    10 months ago

    Seeing the sun outside in the early morning and minimizing use of artificial light at night. Have been able to more than double my monthly deep sleep average.

    Deep sleep isn’t your only problem Op, you need to be giving yourself at least 7.5 hours of sleep every night.

  • johnbash@alien.topBEnglish
    1·
    10 months ago

    I listen to binaural waves every night before I go to sleep. Once I started to do this regularly, my REM sleep increased exponentially.

    BrainWave App